6271
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6272
Pics, Videos, & Links / Re: beast
« on: February 10, 2014, 11:45:17 am »
Mizzou DE Michael Sam comes out, projected as early-to-mid-round pick, will be the first openly gay NFL player. That's courage for you, friends. This dude is a beast. 6'2, 255, 4.6-4.7 40, SEC defensive POY. Yesterday felt pretty historic, I gotta tell you.
<a href="http://www.youtube.com/watch?v=3ZvG96-zDvo" target="_blank">http://www.youtube.com/watch?v=3ZvG96-zDvo</a>
6273
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 10, 2014, 10:52:34 am »
this morning:
- warm up
- jumps x ~12
horrible. got disgusted and decided to just do...
- continuous layups x a bunch
starting from the 3pt line, alternating L and R, constant movement. probably 5-6 minutes of these.
- jumps x a few more
muuuuuuuuuuuch better, smoother, more pop, still not great but better. takes longer to warm up at 7 AM.
lesson: do enough layups to work up a sweat before jumping.
- warm up
- jumps x ~12
horrible. got disgusted and decided to just do...
- continuous layups x a bunch
starting from the 3pt line, alternating L and R, constant movement. probably 5-6 minutes of these.
- jumps x a few more
muuuuuuuuuuuch better, smoother, more pop, still not great but better. takes longer to warm up at 7 AM.
lesson: do enough layups to work up a sweat before jumping.
6274
Injury, Prehab, & Rehab talk for the brittlebros / Re: ACL Rehab. Strength imbalance in between both legs.
« on: February 10, 2014, 10:43:17 am »
did your PT not give you exercises to keep doing after you stop with him? some guy.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 09, 2014, 11:08:34 pm »
- foam roll t-spine, ITB, quads, glutes
- wrist/hand mob
- captains of crush T Lx5,5,7; Rx5,5,17
- wrist/hand mob
- captains of crush T Lx5,5,7; Rx5,5,17
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Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: February 09, 2014, 08:08:40 pm »
just when you think you'll never see a new dunk.
6277
Strength, Power, Reactivity, & Speed Discussion / Re: How to Structure a Weekends-Only Routine
« on: February 09, 2014, 02:36:25 pm »
why don't you just do a UB/LB split? e.g.:
saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10
sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10
sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2014, 09:01:36 am »
SVJ from yesterday. first jump nicked the rim, second jump just shy. 
<a href="http://www.youtube.com/watch?v=zxTTRgJdD2w" target="_blank">http://www.youtube.com/watch?v=zxTTRgJdD2w</a>
one-step, two-step, three-step. all pretty bad except the one-step. ultimate step and jump stop look even worse on video than it felt IRL.
<a href="http://www.youtube.com/watch?v=e4l5FQ8uyMA" target="_blank">http://www.youtube.com/watch?v=e4l5FQ8uyMA</a>
couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.
<a href="http://www.youtube.com/watch?v=gR6uQaLFxZE" target="_blank">http://www.youtube.com/watch?v=gR6uQaLFxZE</a>
one-step, two-step, three-step. all pretty bad except the one-step. ultimate step and jump stop look even worse on video than it felt IRL.
couple of four-step. first one was ~33, second and third ~34. legs felt heavy the whole day. jumps are at 0:17, 0:55 and 1:36 if you don't want to watch me pace around. at the end i'm showing where my palm hit the rim.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 08, 2014, 08:53:21 am »
thanks man!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2014, 04:05:26 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- jumps x a bunch
pretty mediocre, mostly in the 33 range, a couple 34+ that i got on camera. will link to vids later.
- paused squat 245 x 3,3
fine but the pop wasn't that great.
- bench 195 x 5,5,5
technique still coming along, once i've grooved this a bit better i think i'll make some decent progress
- kroc row 55 x 25
- DB RDL 70s x 10,10,10
- superset x 2
-- hanging leg raise x 10
-- tricep pressdown 120 x 10
-- DB curl 20 x 10
- stretch
pretty disappointed with this workout. better luck next week.
(ETA the DB RDL, which i forgot but of which my hamstrings reminded me this morning.)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- jumps x a bunch
pretty mediocre, mostly in the 33 range, a couple 34+ that i got on camera. will link to vids later.
- paused squat 245 x 3,3
fine but the pop wasn't that great.
- bench 195 x 5,5,5
technique still coming along, once i've grooved this a bit better i think i'll make some decent progress
- kroc row 55 x 25
- DB RDL 70s x 10,10,10
- superset x 2
-- hanging leg raise x 10
-- tricep pressdown 120 x 10
-- DB curl 20 x 10
- stretch
pretty disappointed with this workout. better luck next week.
(ETA the DB RDL, which i forgot but of which my hamstrings reminded me this morning.)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2014, 09:18:14 pm »
WEIGHT: ???
SORENESS: quads
ACHES/INJURIES: none
MENTAL STATE: stressed
- warm up
- SVJ x 3
- superset x 2
-- DB jump squat 16 x 3
-- SVJ x 3
- superset ladder (2,4,6)x2
-- dips
-- pull ups
- stretch
SORENESS: quads
ACHES/INJURIES: none
MENTAL STATE: stressed
- warm up
- SVJ x 3
- superset x 2
-- DB jump squat 16 x 3
-- SVJ x 3
- superset ladder (2,4,6)x2
-- dips
-- pull ups
- stretch
6282
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: February 06, 2014, 03:56:08 pm »6283
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 06, 2014, 03:34:07 pm »
if there's not going to be a gym where you are, ross enamait's card deck workout is always fun. each suit means an exercise, face value means a number of reps. so like spades-squat, hearts-push ups, clubs-band pull aparts, diamonds-sit ups. work your way through the deck.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2014, 03:32:19 pm »
you're the vert measurement doctor. i defer.
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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2014, 11:24:33 am »
those are good-looking jumps but i just can't quite believe they're 34". his feet don't look three feet off the ground. i could just be envious that the 6'3 guy with long arms jumps as high as i do with less apparent effort.